9 Yoga Exercises To Get Your Thighs And Hips In Shape

All you ladies must be dreaming of having toned lower body, we have therefore listed the best yoga asanas for you to start toning those thighs and hips. Have a look!

1.Virabhadrasana/Warrior Pose

Named after Veerabhadra, who was a warrior and an incarnation of Lord Shiva, Virabhadrasana is a pose that strengthens the arms, shoulders, back and thigh muscles. Considered as one of the most graceful poses in yoga, it enhances the beauty of doing an yoga asana.

How To Do

Stand with your legs apart at a distance of 3-4 feet.

Turn your right foot facing outside by a 90 degrees and left foot facing inside by 15 degrees.

Keep in mind, that the heel of the right foot should be aligned to the center of the left foot

Gently try to push your pelvis down. Hold the posture for 7-8 minutes in the initial stage and increase as you perfect it. Keep breathing as you push your pelvis down.

Now when you come up into your base position, breath in and breath out as you get your hands.

Repeat the same on the left side.

How Many Repetitions

Repeat the cycle consisting of both left and right sides 4 to 5 times.

Benefits

It enhances the flexibility of the entire body.

It strengthens the legs, arms, thighs, lower back and tones the entire lower body.

It strengthens the abdomen and the lower body organs.

It improves blood circulation

It relieves stress

It relieves pain during menstruation days for women.

It cures acute back-pain

It increases stamina and balance.

It calms the mind and increases concentration.

Precautions And Contraindications

If you have suffered from spinal disorders or just recovered from any chronic illness, consult your doctor first before trying this asana.

High blood pressure patients should avoid this asana.

Virabhadrasana has proven benefits for pregnant women in their second and third trimester. However, it is advised if the individual practices yoga regularly. So if you wish to try this asana, consult your gynecologist first.

For ones who have recently suffered from diarrhea, should avoid this asana.

If you are suffering from arthritis or knee pain, use a support before trying his asana.

How Much Time It Will Take

As per your efficiency with the asana, one should take ideally 15 to 30 minutes to do this pose.

2.Utkatasana/Chair Pose

As the name suggests, Utkatasana or the chair pose is a pose where you have to sit on a chair. Well, the only glitch is that the chair is imaginary. This helps in building your thigh muscles and tones the lower body.

How To Do

Stand upright and erect with your feet slightly apart.

Stretch your arms to the front with your palm facing downwards. Ensure you do not bend your elbows.

Bend your knees and gently push your pelvis down like you were sitting on an imaginary chair.

It might feel a bit uncomfortable but be patient. We suggest you imagine reading a book or working on a laptop, to ease it up.

Ensure you have both your hands in line and parallel to the ground.

Try sitting straight and lengthen your spine. Breath well and relax!

Ensure your knees don’t go beyond your toes.

Hold this pose till you can and increase gradually.

How Many Repetitions

You should ideally try doing this pose twice in your complete yoga regime on a daily basis.

Benefits

It exercises the hips, spine and chest muscles.

It helps strengthen the torso and lower back.

It tones the thigh, knee and ankle.

It helps in balancing the body and increases determination level.

Precautions And Contraindications

It is advised not to practice this pose if you have chronic knee pain, sprained ankle, arthritis, ligaments, headache or insomnia.

Be very careful when doing this asana during menstruation.

Avoid if you are suffering with lower back pain.

How much Time it will take

As per your efficiency with the asana, one should take ideally 10 to 15 minutes to do this pose.

3.Naukasana/Boat Pose

Named after the shape it takes, Nakuasana is called the boat pose.

How To Do

Lie flat on your back, with your feet together and arms beside.

Take a deep breath in an as you exhale, lift your legs and chest, and stretch your arms toward your feet.

Ensure that your eyes, fingers and toes are in the same line.

You will feel the pressure and tension in your navel area as the muscles contract.

Ensure you keep breathing deeply during the pose.

As you exhale, come down to the ground slowly and relax.

How Many Repetitions

You should ideally try doing this pose 5 to 7 times in your yoga regime on a daily basis.

While you inhaling, slowly lift your lower back, then middle back and then your upper back off the floor.

Then gently roll in the shoulders; and touch the chest to the chin without bringing the chin down.

Your shoulders, arms and feet will support your weight

Ensure both the thighs are parallel to each other and to the floor.

Push your fingers and lift the torso a little more up, or you could support your back with your palms.

Hold the posture for a minute and release gently, Keep breathing through out.

How Many Repetitions

You should ideally do this for 1- 2 times in your daily yoga regime.

Benefits

It strengthens the back muscles.

It relieves the tired back instantaneously.

It gives a good stretch to the chest, neck and spine.

It calms the brain, reducing anxiety, stress and depression.

It opens up the lungs and reduces thyroid problems.

It helps improve digestion

It helps relieve the symptoms of menopause and even menstrual pain.

It is helpful in asthma, high blood pressure, osteoporosis, and sinusitis.

Precautions And Contraindications

Individuals should avoid doing this pose if they are suffering from neck and back injuries.

Pregnant women should avoid this pose too

How Much Time It Will Take

As per your efficiency with the asana, one should take ideally 15 to 25 minutes to do this pose.

So we hope all our ladies had a good read and are all set to do these yoga asanas to get those thighs and hips back in shape. One tip, while you do all these poses always remember to smile. It pumps in more energy.

Here we have listed the best yoga asanas for you to start toning those thighs and hips. This yoga pose stresses on keeping your hips and body straight and inline with your back. If you want your upper bums to work upon this is a posture.

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